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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

30 Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

Short-Term Running Goals:

Marathon < 2:47

Half Mar. < 79

10k < 36

5k < 17:20

 

 

Long-Term Running Goals:

R2R2R in Grand Canyon

Marathon < 2:37 (< 6min. pace)

Half Marathon < 1:15 (< 5:45 pace)

Top 10 in Bluegrass 10k

5k < 16:30 (< 5:20 pace)

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys.  6' tall and fluctuate around 150lbs.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

Favorite Blogs:

Miles:This week: 0.00 Month: 100.00 Year: 1772.19
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Stationary Bike Lifetime Miles: 96.10
Grand Canyon Hiking Lifetime Miles: 71.20
IN State Park Hiking/Trail Running Lifetime Miles: 217.95
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 964.88
17 - Salomon Speedcross 3 - Black Lifetime Miles: 448.96
Vilano Bike On Mag Trainer Lifetime Miles: 125.25
Saucony A5 - Green Lifetime Miles: 107.74
Saucony Peregrine - Black Lifetime Miles: 424.57
Saucony Kinvara 6 - White Lifetime Miles: 578.36
Hoka One Infinite Lifetime Miles: 828.87
Hoka Arahi Lifetime Miles: 937.05
Saucony Iso Lifetime Miles: 71.80
Blue Clifton 4 Lifetime Miles: 566.95
Red Peregrine 7a Lifetime Miles: 51.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.7136.0021.882.00290.59
Saucony Ride 7 - Black Miles: 69.80Brooks Adrenaline 15 - White Miles: 52.08Saucony Kinvara 6 - White Miles: 42.50Brooks Ravenna 7 Miles: 126.21
Weight: 150.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - TM at gym - easy 5 miles - 41:28.

Lunch - jog over to gym, 30 minutes of squats circuit and some core after.  Too much wieght - kinda hurt my back - stupid....jog back to work.

Saucony Ride 7 - Black Miles: 2.00Brooks Adrenaline 15 - White Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

TM walking.  Feel like crap.  rowing and core work for 20 minutes.  Back hurting from stupid squats.

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.632.503.000.5016.63

AM - TM cutdown at gym.  Started off walking and moping along.  after starting to actually run, started to cut down.  2.5 miles AT - Built up to about 10mph, and threw in a couple of short hill reps.  6.83 total - 1 hour

Lunch - Track workout outside - 2.56 mile WU jog over to track,

1miTH, 400LT, 1200TH, 400LT, 800TH, 4x200LT cutdown to max , jogged 200 btwn TH, 400 after 400s, 200s after 200s,

2.56 mile jog back to work for CD.  9.8 miles total - 1:10:10

Saucony Ride 7 - Black Miles: 9.80Brooks Adrenaline 15 - White Miles: 6.83
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM: 4 mi. easy on TM - 34:30

Lunch - TM at gym - 6 mi. w/ hill pickups - 46:18

Saucony Ride 7 - Black Miles: 6.00Brooks Adrenaline 15 - White Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.501.500.5011.50

AM: TM at gym - 6 miles with 6xstrides - 46:50

PM: TM at gym at lunch - 5.5 miles with 3mi. cutdown - 9 mph up to 10.2mph - 43:30

Saucony Kinvara 6 - White Miles: 11.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.810.000.000.006.81

Easy morning group run before the Polar Plunge.  6.81 miles - 52:29.  QuaffON! paid entry and made donation to Special Olympics for Polar Plunge.  Certainly cold enough outside, and the water was very cold!  A pool was set up in downtown Columbus, and the organized event lined us all up and everybody took the plunge.  Good fun.

Brooks Ravenna 7 Miles: 6.81
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

First 20 miler of the year.  Ran some new roads out in the boondocks of Bartholmew County/outskirts of Columbus.  Youth Camp and Whitehorse roads - turn around was almost directly on the county line.  some cool new sites, and good climbing involved - 20 miles - 2:40:37

Brooks Ravenna 7 Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.002.000.006.00

TM at gym - 2x2mi.TH (cutting down) - 9.7mph up to 10.5mph.  6mi. total - 41:40

Saucony Kinvara 6 - White Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

AM: TM at gym - 6 miles easy - 48:00.

PM: TM at gym - 4mi. AT cutdown - 8.7mph up to 9.7 mph with some hills thrown in.  6mi. total 43:40.  Whole lotta sweatin goin on.  Diggin my new music mixes.

Saucony Ride 7 - Black Miles: 12.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.600.000.000.001.60

AM - walk jog hills on TM to WU - 20min.

Sqaut, lunge and 1-leg deadlift circuit, with some core and stretching after - about 30 minutes

 

Brooks Ravenna 7 Miles: 1.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

AM - TM at gym - 8 miles with random pickups - 59:40

Lunch TM run at gym - 5miles with 8x0.25mi. LT - 10.6 mph, 0.1 jog recovery - 35:40 total

Saucony Ride 7 - Black Miles: 13.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

AM - TM at gym - 55 minutes for 6 miles.  30 minutes of core, rowing, stretching

Lunch run outside - cold! 3 miles out and back Agrico before meeting - 23:30

Brooks Ravenna 7 Miles: 9.00
Weight: 0.00
Add Comment
Race: Valentimes 10k (6.214 Miles) 00:36:54, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.820.006.180.008.00

AM 10k Series Race in Seymour.  5 degress, with windchill (or whatever "real feel" means) below zero.  Resigned to slower goal time due to temp. and recent training results vs. percieved efforts.  5:45 first mile was too hard, as suspected, but, kept the rest right around 6:00.  not much to say, since I'm pretty dissappointed with current fitness level.  36:54 - 10k for a lonesome 2nd place

Brooks Ravenna 7 Miles: 8.00
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0012.000.000.0016.00

TM at Anytime in Col.

2mi. WU, 4x3mi. AT cutting down: started at 9mph mile 1, 9.1mph for mile 2, etc. and took 0.5 mi. rec. jog at 7.5 mph.

reps splits looked like this (in mph):

9.0, 9.1, 9.2

9.2, 9.3, 9.4,

9.4, 9.5, 9.6,

9.6, 9.6, 9.6

9.6 mph was about the limit of AT zone.

Brooks Ravenna 7 Miles: 16.00
Weight: 147.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 2mi. walk/jog on TM - 22 min.  WU for Squats and core circuit - 30 min.

Lunch TM run at gym - 5 mi. - 38:30

Brooks Adrenaline 15 - White Miles: 7.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.002.501.008.25

AM - 30 min. easy on TM - 3.25 mi.

Lunch - Rowing, Lunges, 1-leg Deadlift, Core Circuit - 30 minutes

PM - Track Tues. - 4x1k @ 5k, 4x400m @ 1mi. (3:38, 3:34, 3:24, 3:23 / 72, 74, 74, 74). 2min. btwn 1k, 1min. btwn 400.  Decent weather - actaully ran outside at track with the group.  Felt like crap every time I tried to put my foot on the gas...

5 mi. total

Saucony Kinvara 6 - White Miles: 5.00Brooks Adrenaline 15 - White Miles: 3.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM : strength training - Sled Push, Core, Row - 30 min.

Lunch TM run - 4 mi. AT cutdown - 9mph up to 10 mph.  6mi. total - 41:22

Brooks Adrenaline 15 - White Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - easy 3 miles on TM with Hill pickup - 30 min.

Brooks Ravenna 7 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

PArt 1 of double Long Run - AM work in Seymour to house in Columbus.  55-60 degrees but a strong wind south to north.  21 miles slow, with about 4 miles of pain at the end - 2:51:30.  Pretty depleted and dehydrated afterward.

Brooks Ravenna 7 Miles: 21.00
Weight: 150.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Part 2 of double LR - AM house to work in Seymour.  Beautiful day - 60 degrees and sunny.  One bathroom stop.  2 gels, 1 handheld consumed.  Only one almost dog attack.  Pretty fatigued and sore throughout

20mi. - 2:50:30. 

Brooks Adrenaline 15 - White Miles: 20.00
Weight: 152.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM - 8 miles recovery - stuck to the soggy grass and kept it really slow.  60 degrees and sunny.

Brooks Ravenna 7 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 mi. easy on TM in AM - 27 min.

Brooks Ravenna 7 Miles: 3.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

AM: TM at gym before work - rainy and chilly outdoors.  10mi. easy - 81:35.  No headphones = boredom and annoying noises for the whole run.  Had to stop for bathroom break after an hour.

PM: lunch run on TM at gym - headphones this time - much better.  Got it up to 9mph for 5mi. of AT and threw in some hills.  10 mi. total - 1:15:00

Saucony Ride 7 - Black Miles: 10.00Brooks Ravenna 7 Miles: 10.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM - TM at gym - 10 miles easy - 86:40

Lunch - TM at gym - 7 miles easy - 58:40

Saucony Ride 7 - Black Miles: 17.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM - TM at gym - 4 miles easy followed by 20 minutes core and stretching

Brooks Ravenna 7 Miles: 4.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.004.700.005.70

AM - Quaff ON Relay from Nashville, IN Brewery to Bloomington, IN Brewery.  3 legs that were pretty much red-line efforts.  Watch died after 5 minutes on the first leg, phone died after 5 minutes on second leg.  Rookie mistake.

Brooks Ravenna 7 Miles: 5.70
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.009.000.000.0020.00

5:30 am to gym in Col. - TM Long Run w/ 9mi.AT cutdown.  Started with a very slow first 65 minutes (this is when TM shuts off including the "CD" period) working through some very bad dietary decisions yesterday.  Ate a gel and turned on some head phone music as the second rotation of Sports Center came on.  Cranked it up during second 65 up to 9mph.  Feeling a lot better, I worked up to MP for about last 3-4 miles of cutdown.  Ate another gel near the end and feeling much better about life.

20 miles total - 2:35:30

Saucony Kinvara 6 - White Miles: 20.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Lunch run from work - 10.1 miles outside.  CR 875E from Burkhart - out and back.  about 8-8:30 miles.  Windy, sunny, and 55 degrees.

Brooks Ravenna 7 Miles: 10.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.7136.0021.882.00290.59
Saucony Ride 7 - Black Miles: 69.80Brooks Adrenaline 15 - White Miles: 52.08Saucony Kinvara 6 - White Miles: 42.50Brooks Ravenna 7 Miles: 126.21
Weight: 150.13
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